Conclusion: Full Body Training is Superior This will translate to more intensity… and this will ultimately lead you to pushing yourself harder and making more gains.Īlso, because you’re constantly switching between muscle groups, you’re more likely to stay acutely focused on the exercise at hand. The last reason that full body training routines are superior is a mental one.īecause you’re only lifting weights three times per week, your enthusiasm will be higher each time you’re at the gym.
This problem is side stepped with a full body routine, where you get the intense, bang-for-your-buck reps and then rest so you can get another dose of them a couple of days later, rather than having to wait a full week. You extract far less value out of each subsequent exercise. The result is that you get significantly diminishing marginal returns. In a split, you switch to incline bench, but can only do a percentage of your true capability, because your chest is already beat up from the flat bench press you started with. In a full body routine, you get the five intense sets of bench press, and then switch body parts and do something like heavy rows using your back (that’s still fresh). You won’t be able to bring the same intensity to subsequent chest exercises. The problem with this argument is that after five sets of heavy bench press, your chest is already quite fatigued.
On a chest day in a split you would do those five sets of bench press and then follow it up with multiple sets of incline bench press, chest flies, and push-ups – a lot more volume than the five sets of bench press you would’ve done using a full body routine. Unfortunately, this doesn’t lead to equal spikes in muscle protein synthesis over the course of a week. For example, you might only be targeting your chest with five sets of bench press in a full body workout. This is that with a split routine, even though you only hit the chest once per week, when you hit it, you hit it hard. There’s one major point of contention every proponent of a split routine will make in response to my above argument. More frequent spikes in muscle protein synthesis will lead to quicker growth and development. When you do a split routine, you’re only raising the rates of muscle protein synthesis for each muscle group once or twice per week. Simple math tells us that 3 is greater than 1 (or 2). When you do a full body routine you’re raising these rates of muscle protein synthesis for your entire body 3 times per week. In other words, your body is building muscle for 36 hours after each time you hit the gym. This is what leads to muscle growth and increased strength. Studies show that when you lift weights your rates of muscle protein synthesis are raised for about 36 hours.
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